CrossFit Wig Wag

CrossFit – Mon, Mar 18

Every 1:30 x 10

3 Snatches
4 Rounds-60%

3 Rounds-70%

2 Rounds-75%

1 Round-80%

For Time:

3 Rounds

60 Ab Mat Sit Ups

30 KB Swings

10 Power Snatches

All for time:

5 rounds of:

10 thrusters, weight 1

10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 bar muscle-ups

Time cap: 15 minutes

F: 65lb, 95lb

M: 95lb, 135lb
To learn more about CrossFit Games Open 24.3 Rx (Ages 16-54) click here

All for time:

5 rounds of:

10 thrusters, weight 1

10 jumping chest-to-bar

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 chin-over-bar pull-ups

Time cap: 15 minutes

F: 45lb, 65lb

M: 65lb, 95lb
To learn more about CrossFit Games Open 24.3 Scaled (Ages 16-54) click here

For Time:

5 Rounds

400m Run

400m Machine

-rest 2:00 between rounds

4 Sets:

12 Shoulder Presses

6 Chin Ups

4 Sets:

12 Barbell Reverse Lunges

24 Air Squats

Ladder x 12

200m Run

1-2-3-4-5…

Wall Walks
Add 1 rep to the wall walks every round.

100m=1 rep

Every 6:00 x 5

20 OAA DB Snatches

15 T2B

20 OA DB Thrusters

15 T2B

Max Machine Cals in remaining time